We spoke to our nutrition expert about how the change in weather can affect our body and mind.

With their tips, you can stay healthy during cold and flu season and support your immune system!

What will you learn in this interview?

1) What happens to our body during the seasonal change?

2) What healthy habits should I adopt to cope with the challenges of the dark season?

3) Are there certain types of foods I should focus on? Nutrients that affect immunity?

4) What supplements can I incorporate into my daily routine to support my immune system?

5) What types of supplements are best to take to feel an effect?

1) What happens to our body during the seasonal change?

As we transition from summer to fall, the biggest changes are seen in our skin and hair . Many people notice dry skin, dry scalp, or more hair loss. These are normal changes that can be easily managed. Staying hydrated, using a quality moisturizer, and eating a balanced diet rich in zinc (for healthy skin and scalp) and B vitamins (for healthy skin and hair) can help.

Another change that can occur during the fall season is a weakened immune system . Rapid temperature changes can make our bodies more susceptible to colds and flu. Maintain a good hygiene routine to minimize the risk of infection!

While fall is often associated with joyful holidays and cozy nights, the shorter days and longer nights mean symptoms of seasonal depression, anxiety, and increased fatigue are common. Spending time outdoors, visiting friends and family, exercising, and eating a balanced diet can help keep your spirits up.

2) What healthy habits should I adopt to cope with the challenges of the dark season?

There are many simple ways to survive the changing seasons fit and in a good mood.

 

• Practice good hygiene: This may include washing your hands frequently, using hand sanitizer, or even wearing a mask when you feel sick. These small habits can help support your immune system so it can fight off any infections.
• Maintain your exercise routine: As the days get shorter and the nights get longer, it can be difficult to motivate yourself to exercise. Small exercise routines, such as a morning walk or 15 minutes of yoga, can have a huge positive impact on your physical and mental health.
• Maintain a balanced diet: This means eating at least 3 meals a day and making sure you eat a balance of carbohydrates, whole grains, protein, healthy fats, and fresh fruits and vegetables. A consistent meal plan can help you stay energized throughout the day and can even help support the maintenance of a positive mood!

 

3) Are there certain types of foods I should focus on? Nutrients that affect immunity?

Focusing on eating plenty of whole foods, especially fresh fruits and vegetables, can greatly help your physical and mental health, as well as your immunity.

Nutrients also support your well-being:

 

• Vitamin D has been proven to support immunity and can contribute to a positive mood on dark autumn days.
• Zinc can support your immune system and also help relieve the symptoms of dry, flaky skin.
• B vitamins , especially B9 (folic acid), B12 and B6 are essential for supporting the immune system. B vitamins also support skin and hair health, which can be helpful during seasonal temperature changes.
• Fresh fruits and vegetables contain a variety of different antioxidants that support the immune system and keep the skin well hydrated. Try seasonal fruits and vegetables such as apples, cranberries, broccoli and sweet potatoes. These foods contain powerful antioxidants such as quercetin, OPC and coenzyme Q10.

 

4) What supplements can I incorporate into my daily routine to support my immune system?

If you are concerned that you are not eating a balanced and varied diet, or if you are vegan or vegetarian, taking nutritional supplements is a good option to stay healthy.

 

• Zinc and vitamin C are important for your immune system. Studies show that taking zinc supplements at the first signs of a cold can shorten the duration of the illness.
• Vitamin D supplements are helpful for people who follow a vegan diet, as there are few vegan sources of this important vitamin. Even people who follow an omnivorous diet often do not have enough vitamin D. Vitamin D is primarily produced through the skin when exposed to sunlight. Vitamin D helps maintain immunity and supports a positive mood.
• Iron is an important mineral that supports the growth of immune cells in the body. People who follow a vegan or vegetarian diet are more likely to be deficient in this mineral. Daily supplementation may help reduce the incidence of iron deficiency anemia.

 

5) What types of supplements are best to take to feel an effect?

As a nutritionist, I know that eating whole foods is the best way to get your daily vitamins and minerals. However, there are many people who cannot get enough nutrients from food, so supplements are the next best option. Plus, there are many supplements that will give you far more nutrients than you would get from food!

Conventional dietary supplements in pill or powder form are very popular on the market. But that doesn't mean that they are also the most effective. The tablets can be damaged in the gastrointestinal tract and have low bioavailability and effectiveness.

Liquid liposomal supplements are the best nutritional supplements on the market. Liposomes encapsulate the active ingredient to protect the nutrient from damage in the gastrointestinal tract. This dramatically increases the absorption and effectiveness of the supplement. ActiNovo has conducted research studies comparing the absorption of liquid liposomal supplements with conventional supplements. The results showed that ActiNovo's vitamin C , for example, is 12 times more bioavailable than a standard tablet.